The keto diet is low-carb, high-fat, and famous for weight loss.
It includes reducing carbohydrate consumption to 50 grams per day to get into ketosis, a metabolic state in which your body uses ketones for energy rather than glucose (1).
Since salad dressings may contain carbs, they are not always suitable for people on a keto diet.
However, there are some delicious, easy-to-make keto salads that are low in carbs but high in good fat and protein.
Table of Contents
1. The Taco salad
Taco salad is a keto-friendly and easy-to-make salad. You can make this salad in less than 30 minutes.
It contains calcium-rich products such as sour cream and cheese, which can provide 31% of your daily requirements.
In addition, calcium plays a leading role in proper heart function, nerves, and muscle (2, 3).
The following ingredients for taco salad can serve two:
- 1/2 pound (225 grams) of ground beef
- 1/2 sliced medium avocado,
- 2 cups (100 grams) chopped romaine lettuce,
- 1/4 cup (60 grams) chopped cherry tomatoes,
- 1 ounce (28 grams) grated cheddar cheese,
- 1/4 cup (60 grams) sour cream
- 1 tablespoon (7 grams) diced red onions
- 1 tablespoon extra virgin olive oil
- a teaspoon of ground cumin
- 1 teaspoon of ground paprika
- salt and pepper to taste
Heat the olive oil. Add ground beef until it cooks. Add cumin, pepper, salt, and paprika. Let the beef cool down moderately.
Mix the lettuce, tomatoes, avocado, and onions together and serve on two plates. Top the salad with the beef and dressing with sour cream and cheese.
The nutrition facts for taco salad that serves two:
- Calories 554,
- Fat 46 grams,
- Protein 24 grams
- Carbs 9 grams
- Fiber 4 grams,
2. The Avocado-Shrimp Salad
The avocado shrimp is a keto-friendly and tasty salad. You can prepare this salad in less than 30 minutes. Shrimps are high in nutrients such as protein and iodine.
Iodine is good for your brain and thyroid hormones that control your metabolism (4, 5).
The following ingredients for avocado shrimp salad serve two:
- 1/2 pound (225 grams) peeled raw shrimp
- 1 medium avocado, diced
- 1/2 of red onion, diced
- 2 cups (100 grams) chopped romaine lettuce
- 1/4 cup (60 grams) cherry tomatoes
- 2 tablespoons (30 grams) butter
- 1 tablespoon extra virgin olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Heat the pan; add the butter and shrimp. Cook and place the shrimp on a plate. Add the lettuce, avocado, and cherry tomatoes to a big mixing bowl.
Add olive oil and lemon juice. Garnish and serve with shrimp. Season with salt and pepper. The nutrition facts for an avocado shrimp salad that serves two:
- Calories 449
- Fat 35 grams
- Protein 25 grams
- Carbs 10 grams
- Fiber 7 grams
3. Egg and Mayonnaise Salad
Egg and mayonnaise salad is another tasty keto-friendly option. Eggs are rich in protein and fat that are very filling and rich in micronutrients such as choline, zeaxanthin, and lutein.
It is also a brilliant choice for people on the go. The following ingredients serve two:
- 4 hard-boiled eggs, peeled and diced into small pieces
- 1/3 cup (66 grams) mayonnaise
- 1 teaspoon (5 grams) Dijon mustard
- 1/2 mashed medium avocado
- 1 tablespoon (6 grams) chopped chives
- 1 teaspoon lemon juice
- Salt and pepper to taste
Mix the eggs, mashed avocado, mayonnaise, mustard, Dijon, and lemon juice in a bowl. Add salt and pepper to taste. Serve the salad as it is.
The nutrition facts for an egg and mayonnaise salad that serves two are:
- Calories 271
- Fat 23 grams
- Protein 13 grams
- Carbs 2 grams
- Fiber 2 grams,
4. The Grilled Chicken Salad
This grilled chicken salad is a high-protein keto salad. It is also an excellent source of healthy fats, such as olive oil and avocado.
Various test tubes and animal studies show that the oleic acid in olive oil can reduce inflammation and increase immunity (6, 7).
The following ingredients for grilled chicken salad serve two:
- 1/2 pound (225 grams) of chicken thigh, grilled, sliced
- 4 cups (200 grams) chopped romaine lettuce
- 1/4 cup (60 grams) chopped cherry tomatoes,
- 1/2 sliced cucumber,
- 1/2 sliced avocado,
- 1 ounce (28 grams) crumbled feta cheese
- 1 ounce (28 grams) olives, pitted, sliced,
- 2 tablespoons apple cider vinegar
- 3 tablespoons extra virgin olive oil
- 2 crushed garlic cloves
- 1 teaspoon fresh thyme
- Salt and pepper to taste
Coat the chicken with pepper, salt, garlic, and thyme. Heat the olive oil. Add the chicken until it’s cooked. Once the chicken is cooked, remove it from the heat.
Arrange the lettuce, cherry tomatoes, cucumber, avocado, and olives in a big bowl. Add the chicken to the salad.
Sprinkle with lemon, apple cider vinegar, and extra olive oil. The nutrition facts for grilled chicken salad that serves two:
- Calories 617
- Fat 52 grams
- Protein 30 grams
- Carbs 11 grams
- Fiber 4 grams,
5. The Easy Pesto Baked Salmon Salad
You can prepare this tasty keto salad in less than 20 minutes. Salmon is one of the finest sources of EPA and DHA omega-3 fatty acids.
These fatty acids are essential because your body can’t make them. Studies show that EPA and DHA can reduce the risks of many health problems (8, 9).
For example, it can reduce inflammation and promote heart health.
The following ingredients make a pesto baked salmon salad that serves two:
- 1/2 pound (225 grams) salmon fillets
- 8 ounces (220 grams) raw baby spinach
- 4 tablespoons (60 grams) green pesto
- 2 tablespoons extra virgin olive oil
- 2 teaspoons lemon juice
- Salt and pepper to taste
Heat the oven to 200 °C and apply 1 tablespoon of oil to the baking dish. Place the salmon fillets in the baking dish. Spread the pesto on top.
Squeeze the lemon juice and season the pesto with salt and pepper. Bake the salmon for 15-20 minutes.
While baking the salmon, fry the spinach for 2 minutes in a pan with 1 tablespoon of olive oil. Remove the salmon once cooked and serve it over the spinach.
The nutrition facts for easy pesto baked salmon that serves two:
- Calories 340
- Fat 23 grams
- Protein 29 grams,
- Carbs 6 grams
- Fiber 3 grams,
Conclusion
The keto diet limits the consumption of carbs to get you into ketosis, a metabolic condition in which your body uses ketones instead of glucose for energy.
Since it limits many foods, you can still make delicious keto salads.
If you are interested in this diet, try to add a few of these keto salads into your routine.